Students have to learn to juggle their time between cracking open the
textbook and keeping fit (Photo: Rebecca Phillips)

The term “freshman 15” is a reoccurring theme in first-year students’ conversations. 

Warnings, jokes or advice, everyone has something to say regarding the supposedly imminent expansion of our waistlines. I made a pact with myself to avoid gaining the freshman 15 and became determined to create the ideal exercise program — to become a lean, mean, learning machine.

Why do students gain weight while attending university?

Weight is gained when the balance between calorie intake is far greater than calories burned. After classes, studying and work, who can find the time to exercise? Or better put, who actually wants to exercise?

“It’s a choice between sleeping or exercise, and sleeping always wins,” says Eloisa, a second-year history student. 

However, hopping on the elliptical and saving the soft pillow for later could actually improve the quality of sleep.

“Exercise decreases stress, generates more energy, allows for a better sleep and a clearer mind,” says Blake Dewan, Glebe Fitness gym owner.

According to a 2008 study by Statistics Canada, 51 per cent of Canadian adults reported excess weight. In addition, a new study by the Nutrition Journal indicates 23 per cent of freshmen will gain an average of 10 pounds during their first semester.

Physical activity wards off addiction, detoxifies the body and increases blood flow, which results in better health and increased alertness, says Dewan. Cardiovascular exercise redirects nervous energy due to the release of endorphins or natural stress-busters.

“Exercise increases your quality of life, allowing you to enjoy everyday activities, and keep up with life,” says Jeff Dobbs, a manager at The Running Room. 

Finding the motivation to exercise can be a brutal battle between good intentions and a boatload of excuses.

“If there was only one excuse, it wouldn’t be a problem to exercise, but there are so many: ‘it’s too cold,’ ‘too much work,’  ‘I feel sick,’ ‘I’ll do it tomorrow,’ or ‘my friends are going out tonight,’” says Seon Park, a first-year journalism student. 

Carleton health educator Patty Allen says to overcome excuses, you must ask yourself, “‘what am I doing wrong?’ Is it my eating habits, or lack of exercise?”

Dodds says exercising should come from an internal place.

“Motivation must come from within, no one can force you to exercise. It’s a lifestyle choice,” he says.

Start with realistic fitness goals, setting standards you will be unable to reach will lead to inevitable failure, Dewan says.

“Start with 30 minute exercise sessions two to three times per week,” Dewan says.

Plan to exercise with a buddy, to prevent backing out at the last minute, or join a group activity such as a team sport, intramural, or running group, to share in the pain. 

In addition, listening to music while working out provides a much-needed distraction, making the experience more enjoyable.

“I like to change up my playlists, it’s like I’m in the club,” says Maria, a second-year mass communications student. 

A busy schedule can be a challenge when trying to fulfill your exercise goals. Try living an active lifestyle: ride your bike to school, get off the bus a few stops prior to your destination and take the stairs; there are many ways to increase physical activity in your daily routine.

“Variety is key, switch up your workout to prevent boredom,” Dewan says.

Keeping a goal in mind such as running a marathon, or increasing your endurance, is a great way to motivate continuation with your exercise program. 

Jonathan, a first year international business student, says he is motivated by the results of exercising. Similarly Maria says she’s motivated “by boys and to have a hot Latino bod.”

Having a positive body image is important to feel confident in your skin.

Next time you feel stressed to the limit, take a break and exercise, you will feel renewed to conquer the day and your body will thank you.

Exercise Diary

Previously an exercise enthusiast, my school workload has thrown my exercise schedule off course. I decided to take the tips learned from the fitness experts to heart and chronicle my recent fitness attempts.  

Day 1: I jumped out of bed at 7 a.m., and practically skipped to the pool, pumped to start my exercise program. After my early morning swimming session, I was on a fitness high. I accomplished more before 9 a.m. than ever before and was in a fantastic mood for the rest day.  

Day 2: My alarm went off, the sleep button pushed multiple times. An early morning swim was not going to happen. I told myself I would catch the afternoon swim. Sadly, schoolwork caught up with me, friends stopped by, and before I knew it, it was time for bed. 

Day 3: Re-energized from my day of rest, I decided to hit a women’s fitness class. Seventy-five minutes of cardio and strength training left me feeling pleasantly exhausted. Working out with a group was encouraging and much more fun than doing it alone. 

Personal experience has proven that exercise provides an outlet for stress release.  Taking a break from schoolwork to exercise provides an opportunity to clear my mind, for more beneficial studying. A mixture of group exercise classes, swimming and walking works for me. I encourage you to take the plunge and try a variety of physical activities to find out what works best for you.